30-Day Ultra Fast KETO Challenge PDF Free All Edition Download

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2. Introduction The Ketogenic Diet (or Keto Diet) is a low-carb, high fat diet that offers many health benefits. This diet is about consuming a lot of protein and fats but fewer carbs, makes body to send fats that we consume to the liver, which the later transform it into energy to keep the body strong and active for a long time without feeling tired quickly. Keto diet helps people in many different ways, losing the weight or increasing their mental and physical energy or even to control several other health issue like epilepsy, diabetes, and even cancer. If you are looking for a diet that will help you lose weight in a very short term, the ketogenic diet is the perfect diet for you because it not only helps you achieve great lean body; but also provides immense health benefits. 2

3. 2 The Benefits of Ketogenic Diet So far, there are a lot of great benefits of the keto diet, but no negative effects have appeared yet at all; which makes it the delicious diet that fits everybody. Here are other health benefits of keto diet: Increase the level of HDL One of the best aspects of the ketogenic diet is that it increases the level of HDL in thebody, which is the good cholesterol that helps in lowering the risk of heart diseases. Helps in Alleviating Diabetes Type 2 By removing carbs from your daily meals, you say goodbye to sugar and insulin because your body already has what it needs, and you won’t have to be worried about what you eat. 3

4. Weight Loss Due To Reduction In Carbs The body goes into a stage called ketosis, when there is not enough intake of carbs. During ketosis, the body becomes very efficient at burning fat and using it instead of glucose for energy. This fat burning makes the ketogenic diet a popular choice for people looking to lose weight. Diet Boosts Energy Levels When you start a low-carb diet, your body must adapt to burning more fat for fuel, instead of carbs. When you get into ketosis, a large part of the brain starts burning ketones instead of glucose.Also When you cut out those refined carbs and instead eat foods higher in fat, that fatigue goes away. Your blood sugar levels become more stabilized throughout the day. While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. Some of the food categories allowed in this diet include: 4

5. 1. Proteins Poultry Whole Eggs Fish and Seafood Goose Moose Quail Duck Turkey Pheasant Chicken Soft or hard boild Fried Deviled Scrambled Omelet style Scrod Anchovies Trout Snapper Calamari Salmon Halibut Flounder Catfish Mahi-mahi Tuna Cod Sole Sardines Pork Bacon & Sausages Boston butt Pork chops ham pork loin Preferably, you should buy these at specially health foods stores. If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars Shell?ish When choosing ham, be on the lookout for added sugar. Oysters Mussels Lobster Shrimp Crab Scallops Squid Clams Not imitation crab that contains additives 5

6. 2-Fresh Vegetables For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots). Vegetables that make it to the list are: Brocoli Collard Greens Onions (high in sugar; moderate in take) Celery Alfalfa Sprouts Beet Greens Spinach Cabbage Dandelion Greens Bamboo Shoots Brussels sprouts Garlic Mushrooms Kale Shallots Swiss chard 6

7. Cauliflower Snow Peas Been Sprouts Olives Cucumber Salad greens and lettuces Romaine Bok Choy Arugula Fennel Boston lettuce Endive Mache Escarole Sorrel Radicchio Chicory Water Chestnuts Turnip Scallion Dill Pickels Leeks Asparagus Chard Radishes Bok Choy Chives Celery Root Sauerkraut 7

8. 3- Fats and Oils Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy. These may include: Omega 3 fatty acids from fish such as tuna, shellfish, and salmon Fish supplements or krill Monounsaturated fats such as egg yolks, avocado, and butter Vegetable oils such as olive oil, coconut oil Non-hydrogenated beef tallow, ghee, and lard. Duck and chicken fat In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate. Many people seem to have zero or very low tolerance of vegetable oils and mayo. This may be a good thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s cholesterol levels. In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats. Nevertheless, work to balance both fats because you cannot survive on mono unsaturated fats alone ( you need a lot of fats and oils ). Even then avoid hydrogenated fats such as margarine to reduce the amount of trans-fat you eat. 8

9. 4- Dairy Products Unsweetened whole milk yogurt (limit intake of this type of yogurt because it is a little high in carbs) Mascarpone cheese Full fat sour cream (do not forget to check for additives) Heavy whipping cream All soft and hard cheeses Cream cheese Full fat cottage cheese In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones. 9

10. 5- Beverages Herbal tea Decaf tea Flavored seltzer water Water Bulletproof coffee Lemon and lime juice (limited intake) Clear broth or bouillon 6- Nuts and Seeds Nuts Nut Flours Walnuts are the nuts with the lowest level of carbs meaning you can consume them in small amounts. These are necessary because while you are on this diet, it does not mean baking no longer fits into your life. Nut flours such as almond flour will suffice Almonds Walnut Pecans Macadamias Other nuts such as chestnuts, pistachios and cashews contain a higher amount of carbs; thus, you should carefully monitor their intake. Nuts are best soaked for some time before roasted 10

11. 7- Sweeteners Some options include: Erythritol Splendor-liquid Inulin and Chicory root Lo Han Guo Liquid Stevia Xylitol Swerve 8- Spices Here are spices allowed on the keto diet: Cilantro or coriander seeds Peppermint Ginger Basil Black pepper Cloves Thyme Chili pepper Rosemary Cilantro or coriander seeds 11

12. Turmeric Oregano Cumin seeds Cayenne pepper Cinnamon Mustard seeds Dill Parsley Sage As you can see from the above very detailed list, keto diet is NOT a highly-restrictive dieting lifestyle, it also offers you a variety of foods to choose from; thus, you should not feel overwhelmed. However, there are foods you should avoid to achieve optimal ketosis as your body makes the switch from using glucose to synthesizing fats for ketones. We will point out the foods you should avoid in while keto diet. 12

13. Foods to Avoid If you are stick to the food listed on the previous page, you don’t need to worry about not getting into ketosis. On the same note, as you increase the intake of those foods, you should also, be on the lookout for the following foods that may hinder ketosis: All Grains whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies. Refined Fats and Oils whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat). Also, avoid all products made from grains; these include foods such as crackers, pasta, pizza, and cookies. Milk MILK (only full-fat raw milk is acceptable). For coffee, replace milk with reasonable amounts of cream. 13

14. Tripical Fruit Apples Bananas Pineapples Orange Mangoes Papaya Grapes Avoid fruit juices. Avoid factory-farmed pork and fish. Avoid all artificial sweeteners Avoid alcoholic sweet drinks such as beer and sweet wine Avoid soy products Now you know that what to eat and avoid, is there a way to get into ketosis fast ? The answer is Yes. Below are some tips: 14

15. HOW TO GET INTO “KETOSIS” FAST Normally it takes 48 to 72 hours to get into ketosis. For that you need to adopt keto diet perfectly. Below are some tips that should help you. Just do that and get your body into ketosis faster: 1 Avoid Sugar Keep in mind that more sugar is equal to more carbs and also they both turn into glucose. So try to avoid sugar 2 Stick to Your Diet Treating yourself strategically will help you enjoy cheat foods and sticking to your diet for long term, but one thing to keep in mind that exercise is must when consuming extra calories. 3 Get Rid from Carbs To get into ketosis faster, eat less than 20g of carbs a day. 4 Drink More Water Always keep yourself hydrated. When you think you have had enough water , Drink more and more. Drink water, about 90 to 110 ounces per day. Drink more to lose more. 15

16. 5 Keep it Simple Invest in your food scale , as it will help you to determine how much of a portion is required by you to intake. 6 Make Things Happen Finding people doing the same process will help you to keep on the journey that you are on at the very moment and also you will get great support. Join the support group on facebook related with keto i.e Keto for beginners women only, keto for beginners 7 Do Not Panic Do not panic. Be aware of the keto flu coming your way. The dizziness, the irritability, and fatigue you will be feeling on the first three days may have you experiencing mood swings; but don’t give in just yet. Reward yourself with bacon and delicious keto friendly foods as you crave for carbs and sugars. The craving will disappear as long as you’re full. 16

17. 8 ! Remember This is not a high protein diet. The keto diet is high fat, low carb, and moderate protein diet. 9 Meal Plan Meal-planning is an essential part of the ketogenic diet because you need to get in a certain amount of protein, fat, and carbs per day. A keto calculator can help you factor how many grams of each you need per meal, and then you need to plan the meals that fit that. This takes time and effort, and most people find life is simpler if they do it all on the weekend or whenever they have a chunk of free time. You should plan at least three-four days ahead. Some people plan a full week or longer, and even prepare lots of meals in advance and stick them in the freezer for later. That lets them spend much less time calculating and cooking all the time. 17

18. Common Keto Diet Mistakes Nobody is perfect, and no diet is perfect. As you adopt this diet for good health and weight loss, you are bound to make several mistakes; this is normal. The best way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes. Below is a list of common keto diet mistakes dieters make: Eating Too Many Carbs There is no exact definition of what ‘low carb’ means. Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range. However, this may be excessive if your aim is to have plenty of ketones in your bloodstream. Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis. Anything beyond that is termed as excessive. Eating Too Much Protein The keto diet is all about protein moderation. Avoid eating too much protein as your body will convert it into glucose. 18

19. Eating Too Many Carbs You must care about and must keep the difference in foods you should eat and foods you shouldn’t eat which are mentioned above. As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis. Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats. The body requires time to do this; therefore, be patient. Obsessing Over The Scale The number on your weigh scale should not determine your keto diet success. Let this be the least of your worries. Just live life and enjoy your diet. Weight loss will happen; do yourself a favor and keep away from that scale. Not Eating Enough Fats The unrestricted consumption of fats may seem excessive. However, the keto diet is a high-fat diet. Just trust keto and enjoy the fat. However, you should eat the right kind of fats, preferably monounsaturated and saturated fats. 19

20. Eating Processed Keto’ Foods When you are on a keto diet, always think about it this way: the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars. Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients. Being After A Quick Fix If this is your aim, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet plan. Dropping a few pounds and then going back to your normal bad eating habits will be a waste of time. Indecisiveness Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are just wasting time. If you are not all in, you will not survive through the temporary effects that come with adopting the diet. Decide on what you want and think of everything you will gain by going keto to keep you motivated. 20

21. RECIPES BREAKFAST RECIPES

22. 30 Day Ultra Fast Keto Challenge

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24. Two Advanced & Well-Designed 30-Day Meal Plans Here's what you will get: Two Advanced & Well-Designed 30-Day Meal Plans 30-Day Accelerated Meal Plan beautifully customized with weekly shopping list and calculated macros of every meal along with weekly overview of customer's meals and a progress report. 30-Day Busy Budget Meal Plan specially customized for those who are busy and their budget is low, who are working a full-time job and don’t have enough time to spend in the kitchen to prepare their meals.

25. 4 Guides Will Help in Their Weight Loss Journey Keto Diet & Tips will serve to be their best friend towards the road to success and a basic manual about keto-diet, Keto food shopping list, what to eat and avoid, tips to success, etc. Keto Flu and Macros will serve as a doctor and help them with symptoms related to keto flu and their macros. A Complete Ketosis Guide They will learn how "ketosis" works and how they can get their body into ketosis fast. Intermittent Fasting They'll learn different ways of intermittent fasting to get into ketosis and achieve their fat loss goal.

26. Two Recipe Books Keto Smoothies They will get keto smoothies loaded with balanced nutrients, flavors, and delicious taste, to kick off their day. Keto Peanut Butter Treat is for peanut butter lovers. In this they will get 33 peanut butter recipes, which include tasty shakes, cookies, and much more to satisfy their craving.

27. Two Delicious Recipe Books As a Special Bonus Keto Chocolate Delight This is specially a bonus treat for them. In this, they will get 33 chocolate delight recipes that will fulfill their sugar cravings in a healthier way while being on the keto diet. Keto Desserts This is specially a treat. This books includes desserts have all the ingredients that can make them happy anytime, anywhere with balanced nutrients and carbs.